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The US Navy Pre-Flight School developed a scientific method to fall asleep day or night, in any conditions, in under two minutes. 美国海军飞行预科学校开发了一种科学方法，可以让飞行员在两分钟内，在任何时间、地点和情况下入睡。 After six weeks of practice, 96 percent of pilots could fall asleep in two minutes or less. Even after drinking coffee, with machine gunfire being played in the background. 事实证明，经过六周的训练，96%的飞行员可以在喝完咖啡或周围枪炮声不断的环境下，在两分钟或更短的时间内入睡。 Which means if you follow these steps, falling asleep will be a piece of cake. 也就是说，如果你也按照这些步骤训练自己，入睡就会变得容易很多。 Step 1: Work with the real estate you have 第一步：利用周围环境 Check out the available terrain. It might seem uninspiring, but that's no problem. In fact, if you can stretch out at all, you're already way ahead. 找一个可以睡觉的地方。它可能看起来不太舒服，但这不是问题。事实上，如果你在这儿能伸展全身，就已经成功了一大半。 In the training, the pilots were taught to fall asleep while sitting upright in a chair, which is a tough position to sleep in when you're feeling restless. It's why the airlines invented business class. But it was all the pilots needed. Sitting back in the chairs, they put their feet flat, and let their hands go limp against their laps. 在训练中，飞行员要学会坐着入眠。要知道，当一个人局促不安时，这个姿势很难入睡，这也正是航空公司发明商务舱的原因。但飞行员所需要的无非是一张椅子。他们坐在上边，双脚平放，双手轻柔地搭在膝盖上，保持坐直的姿势入睡。 So remember a sleeping mat or room to lay down is a bonus. Work with the real estate you've got, knowing a humble seat will do. 所以请记住，能在床垫甚至房间里躺平睡觉都是一种额外的福利。但如果仅有一张椅子，那也不是问题，要利用一切可以利用的东西去酝酿入睡。 Step 2: Your face is the key to slowing down everything 第二步：放松的关键是面部 Now that you've got your position, it's all about the face. Think of it as the epicenter of your emotions. Close your eyes and breathe slowly and deeply. 既然你找到了一个可以睡觉的地方，那接下来的步骤就全靠你的脸了。把它想象成你情绪的中心。闭上眼睛，慢慢深呼吸。 Then relax all 43 of your face muscles — no squinting or frowning. Your forehead should be smooth. Let everything go loose. Breathe out as you feel your cheeks, mouth, tongue, and jaw relax. 然后放松脸部的43块肌肉——记住，不要眯眼或皱眉，要舒展额头。放松整个面部。当你觉得脸颊、嘴、舌头和下巴已经完全放松了，就慢慢地呼气。 Your eyes are shut, but you want to make sure they are totally limp. Do this by letting them fall deep into your socket. There are six muscles that control your socket; feel them relax and go lifeless. 你虽然闭着眼，但要放松眼球。六块肌肉负责控制你的眼窝，所以要让它们完全松弛下来。 When you relax your face and let your eye sockets go limp, you signal to the rest of your body it's time to unwind. 当你放松你的面部和眼眶肌肉时，大脑就会向身体的其它部位发出信号——该睡觉了。 Step 3: Send your upper body south 第三步：放松你的上半身 Now it's all about the shoulders. Let them drop as low as they can, as if they were floating down your body. You should feel the back of your neck go lifeless. Let all the muscles there go even looser. 接下来的步骤从肩膀开始。尽可能地垂下肩膀，就像它们要从你的躯干上飘走一样。你应该感到自己的脖子后面失去了知觉。让所有的肩部肌肉变得更松弛。 Breathe in deeply. Then exhale slowly, blowing out all of the tension. 深吸一口气，然后慢慢呼气，舒缓所有的紧张感。 Next are your arms. Start with your dominant side. If you're right-handed, focus on your right bicep. Feel it relax and drop down your body. If it's not relaxing, tense it first, then let it go loose. 下一步是你的双臂。从你的优势手开始。如果你是右撇子，注意放松你的右二头肌，要感觉它们仿佛离开了你的身体。如果它不能放松，可以先绷紧肌肉然后骤然松弛。 Then move to your right forearm. Focus on sending it limp. Finally, comes your hand and fingers. Let them fall like a dead weight against your leg. When you've finished with your dominant side, work through the process with your other arm. 然后把关注点移动到你的右前臂并放松。最后让手和手指轻轻地放置在你的大腿上。当优势手完成了这个过程，另一只手臂也完全照做。 Your upper body should be nice and limp, like it's sinking into you. You're more than halfway there. 你的上半身应该是柔软而有下沉感。好，现在你已经完成了一大半的任务。 Step 4: What to say to your legs 第四步：腿部动作 Next stop is your legs. Tell your right thigh muscle to sink, like a dead weight. Then tell the same thing to your right calf muscles. Then do the same thing for your ankle and foot. Feel the muscles go limp, as your leg sinks into the ground. 下一目标是你的腿。让右大腿和右小腿像脱离身体一样放松，然后是脚踝和脚。双腿完全放松时会有脱力感。 Repeat the process with the left leg, talking to your thigh, then your calf, then your ankle and foot. 左腿也重复这个过程：从大腿到小腿，然后是脚踝和脚。 Now you have unwound, relaxing every muscle in your body from your face to your feet. There's just one more thing you need to do to turn your relaxed state into deep sleep. 好极了，现在你已经彻底放松了从头到脚的每一块肌肉。剩下的最后一件事情是把完全放松状态变为深度睡眠。 Step 5: How to not think about anything 第五步：如何放弃思考？ The last step is to clear your mind for 10 seconds. That's it. No thinking about what went wrong that day, or what time you need to get up, or when you'll get to call your partner. Doing these things all involve movement. Which means just thinking about them is enough to make your muscles involuntarily contract. 最后一步是清空大脑十秒钟。就是这样——不要去想这一天出了什么问题，什么时候该起床，什么时候该给你的伴侣打电话。做这些事都需要动脑子，这就意味着仅仅想想它们就足以让你的肌肉不由自主地收缩。 Instead, you need to keep your mind still. You can do this by holding a static image in your head. Imagine you are lying on a comfy couch, in a pitch black room. Hold this image in your mind for 10 seconds. 相反，你需要想象静止图像来放弃思考。想象你在一个完全漆黑的房间里，躺在舒适柔软的沙发上。在你的脑海里保持这个画面十秒钟。 If that doesn't work, say the words 'don't think … don't think … don't think' over and over for at least 10 seconds. This will clear out any thoughts and stop your brain from wandering. 如果不行，那就反复地对自己说“别思考……别思考……别思考……”，持续至少十秒钟。这会清除所有的想法，阻止大脑神游。 When you're physically relaxed and your mind is still for at least 10 seconds, you'll be asleep. 当身体完全放松，大脑停止思考至少十秒后，你就会睡着。 Imagine being able to fall asleep almost instantly. No matter how many things are going on around you, or how on edge you feel. Being able to block out all that background noise. 想象一下你几乎可以在瞬间入睡，不管周围正在发生什么，有多么吵闹，也不管你有多紧张。你可以屏蔽所有噪音。 Knowing how to slow down your body, switch off your mind, and give yourself permission to reset. 你知道如何放松身体、清空大脑，允许自己重启。 Everything will be easier. Your mind will be clearer. Your decisions will be better. You'll have more energy, and you'll be able to push your body further, day after day. 当你掌握了这种方法，一切都会变得更容易。你的头脑会更清晰，能做出更高的决定。你会有更多的能量，能够日复一日地不断前进。 While others are wriggling around, fixating on uneven terrain or the loud snorer, you'll have a combat-tested system for sleep, one that will keep you sharp, constant, and on top of your game. 当其他的人在辗转反侧，因为姿势不舒服、周围人鼾声大作或满脑子天马行空的想法而难以入眠的时候，你将会有一种经过战斗测试的睡眠能力。记住，这是一种能始终让你保持敏锐、稳定、可靠和优秀的能力。 Sources: Medium; 今日头条 Editor: Zhang Yu 购物袋、包装纸、吸管…… 我都收藏了些什么啊？！丨Do you like to collect shopping bags? |
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